Here’s Why You Shouldn’t Sleep With Your Phone In Bed

For better sleep and your personal safety, set some limits when using your phone at night.

You’re far from alone if you find yourself texting or scrolling on your phone in bed.

According to the Pew Research Centre, as many as 65% of adults, and 90% of teens, sleep with their phones in sight.

Whether it’s that update first thing in the morning, social media right before sleeping, or anything in between, checking your phone in bed can affect how much sleep you get and how restful it is.

Getting good sleep is critical for both mental and physical health, and your phone can make that harder. Tempting as it may be to check in or hop online—to be available for those important emails, texts, or calls—there are many reasons to be careful about bedtime use.

Here’s a quick overview of the risks of sleeping with your phone, and what you can do to check your habits and get better, sounder sleep.

Reasons to Keep Your Phone Out of Bed

There’s a cost to staying connected and using your phone in bed. Researchers have consistently noted those who use devices frequently, especially at night, are more likely to report not enough and poor-quality sleep.

Though their overall safety is well established, cell phones may pose additional hazards, depending on how you use them and that is a good reason to keep your bed phone-free.

Screens Disrupt Sleep Cycles

Cell phone and screen use have been directly linked to disruptions of your circadian rhythm, or natural sleep-wake cycle.

As noted in research on children and adolescents, the blue light emitted by cell phones inhibits the production of melatonin, the hormone that makes you drowsy. This lengthens the time it takes to fall asleep and reduces the overall duration of sleep.

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